Upper-body workout - Intermediate Upper-body workout - Intermediate
Centr Team
28 Jul 2021
Cable military press
Target: Shoulders, traps, upper and mid-back, core.
Form tips:
- Think rotation, not elevation – your shoulders should rotate upward rather than lifting up your traps.
- Engage your core and glutes to prevent arching of your lower back.
Wide grip pull-up
Target: Lats, shoulders, back
Form tips:
- Keep your head and eyes up, and picture pulling your chest up to the bar.
- Shoulders should stay down throughout to ensure your lats are working.
- Squeeze your elbows in at the top of the movement for maximum lat engagement.
- Keep your glutes and core engaged for stability.
Barbell close-grip bench press
Target: Triceps, chest, shoulders
Form tips:
- Grip the bar in line with your shoulders – anything narrower may cause excessive internal rotation of your shoulders.
- Plant your feet underneath your knees, with knees pointing outward, to engage glutes and stabilize your body.
- Chest up and focus on pressing through your palms to ensure you're working the right muscles.
- Engage your core to support your lower back.
- If you're a beginner, close your fists when gripping the bar.
Single-arm cable rows
Target: Mid back, shoulders
Form tips:
- Select a weight that allows you to maintain control throughout.
- Shoulders down so your traps don't take over.
- Keep your head and spine neutral throughout the movement.
Dumbbell kickbacks
Target: Triceps, shoulders
Form tips:
- Choose a weight that allows you to lock out your elbows on every single rep.
- Elbows should stay close to your waist.
- Aim to feel a squeeze at the back of your arm as you lock it out.
- Maintain a neutral spine throughout to reduce stress on your lower back.
Incline cable flys
Target: Chest, shoulders, back
Form tips:
- Start with a lighter weight and focus on nailing good form.
- Shoulders down and core engaged.
- Don't fully extend your arms – keep your elbows fixed at an angle.
- As you release, don't allow your arms to travel too far behind your back.
